It is that time of year again where the air becomes cooler and crisper and it is time for a warm and hearty breakfast. I have the perfect recipe to get you in the Fall mood and warm you up! It is pumpkin oatmeal. It is high in fiber and protein and low in sugar, so it will help keep you slim for the holiday season to come. Enjoy!
Pumpkin Oatmeal
Ingredients:
1/4 c. skim milk
6 Tbsp. water
1/4 c. old-fashioned oats
Pinch cinnamon
Pinch nutmeg
1/8 c. canned pumpkin
1/8 c. sliced almonds
1/8 c. water
1/2 scoop vanilla protein powder
Preparation:
1. In a small saucepan, bring milk and water to a boil over medium heat. Add oats, cinnamon and nutmeg.
2. Reduce heat to medium low and simmer until liquid is absorbed, about 7 to 10 minutes, stirring occasionally.
3. Once the liquid is absorbed, stir in pumpkin and almonds. Set aside.
4. Combine water and protein powder in a separate bowl. Mix with a fork until protein powder is absorbed.
5. Pour protein mixture over oatmeal.
Makes 1 serving.
Nutritional information:
Calories: 232
Fat: 8 g
Protein: 21g
Carbohydrates: 25 g
-Alexandra Jasinowski
Wednesday, September 30, 2009
Friday, September 25, 2009
The Power of Whole Grains
You know, I am always telling everyone to eat whole grains, There is so much compelling research pointing towards how whole grains will improve our health, from diabetes to cancer to weight control. I wanted to share this article from Tufts University. For me, whenever I have the choice I always choose whole grains. That being said, sometimes you just have no other choice than eating the refined “Crap”. Just try to keep it to a minimum. I bet after you read this article you will be putting down the "Sugar Puffs" and reaching for the oatmeal!
Five New Reasons to Get Whole Grains
AUGUST 2007, Tufts University
AMERICANS average less than one serving a day of whole grains, and few of us get the recommended three servings or more per day. In fact, more than 40% of US adults typically eat no whole grains at all.
A rich harvest of five new studies on whole grains suggests what we’re missing: preventive benefits against atherosclerosis, other forms of heart disease, stroke, type 2 diabetes, colorectal cancer, and inflammatory diseases.
“Many consumers and health professionals are unaware of the health benefits of whole grains,” said Philip B. Mellen, MD, of Wake Forest University, lead author of a new review of seven major studies that found wholegrain consumption consistently associated with a reduced risk of heart disease and stroke.
In an American Journal of Clinical Nutrition editorial accompanying a second new study, also led by Dr. Mellen, linking whole grains with reduced risk of atherosclerosis, Harvard nutrition scientists Vasanti S. Malik and Frank B. Hu, MD, PhD, noted that before the Industrial Revolution, all grains were “whole.” That is, they included the germ, bran and endosperm of the unprocessed grain. “With the advent of industrialized roller milling at the end of the 19th century,” they wrote, “mass refining of grains occurred, which significantly changed the nutritional quality of milled grain.” The nutrient-rich germ and bran of grain are removed during processing—making grains faster and easier to cook, but much less nutritious.
Dr. Mellen pointed out, “Years ago, scientists hypothesized that the higher rates of chronic diseases we have in the West, including heart disease, are due in part to a diet full of processed foods.”
It’s not just that whole grains are an excellent source of fiber. Malik and Hu observed, “Emerging evidence suggests that the consumption of fiber per se may not be as beneficial as the consumption of fiber when it is consumed as a whole grain.” Rather, the benefits of whole grains may come from what they call whole grains’ “unique constellation of constituents”: fiber plus vitamins, minerals, lignans, phenolic compounds and phytochemicals—all refined away along with the germ and bran.
Dr. Mellen and colleagues’ review of major studies totaling more than 285,000 participants was published in Nutrition, Metabolism & Cardiovascular Diseases. It concluded that adults who ate 2.5 daily servings of whole grains had a 21% lower risk of cardiovascular events than those averaging 0.2 servings. Similar associations were noted for heart disease, stroke and fatal cardiovascular disease. No such benefit was found for refined-grain intake.
In the second, American Journal of Clinical Nutrition study, Dr. Mellen and fellow researchers evaluated 1,178 multiethnic participants in the Insulin Resistance Atherosclerosis Study (IRAS), average age 55, over five years. Those who consumed the most whole grains proved less likely to suffer from carotid artery atherosclerosis.
Other research news that should make you reach for the oatmeal, brown rice and whole wheat bread:
• German researchers, writing in Archives of Internal Medicine, report that getting more fiber from whole grains—but not from fruits or vegetables —may protect against type 2 diabetes. In a seven-year cohort study of 25,067 adults, the scientists concluded that subjects who ate the most cereal fiber (an average of 17 grams a day) had a 27% lower relative risk for type 2 diabetes than those who ate the least (7 grams daily). Similarly, in a metaanalysis also including eight prior studies, they found a reduced risk of diabetes associated with higher cereal-fiber intake.
“It is likely that cereal fiber is a marker for whole-grain foods,” according to study author Matthias B. Schulze, DrPH, of the German Institute of Human Nutrition. “Whole-grain foods are therefore important in diabetes prevention.” Previous studies have found whole-grain consumption beneficial people who already have diabetes.
• In a five-year prospective cohort study of 489,611 adults ages 50 to 71, National Cancer Institute researchers found that whole-grain consumption was associated with a modest reduced risk of colorectal cancer. Total dietary fiber, however, was not found to have a similar benefit—only fiber from grains.
Researchers investigated the association of whole-grain intake with death from noncardiovascular, noncancer inflammatory diseases among 41,836 postmenopausal women followed for 17 years in the Iowa Women’s Health Study. Women who ate whole grains were at lower risk of inflammation-related death.
“The reduction in inflammatory mortality associated with habitual whole-grain intake was larger than that previously reported for coronary heart disease and diabetes,” concluded lead author David R. Jacobs, Jr., PhD, of the University of Minnesota. He suggested that phytochemicals in grains inhibit the oxidative stress from inflammation, giving a protective effect.
Five New Reasons to Get Whole Grains
AUGUST 2007, Tufts University
AMERICANS average less than one serving a day of whole grains, and few of us get the recommended three servings or more per day. In fact, more than 40% of US adults typically eat no whole grains at all.
A rich harvest of five new studies on whole grains suggests what we’re missing: preventive benefits against atherosclerosis, other forms of heart disease, stroke, type 2 diabetes, colorectal cancer, and inflammatory diseases.
“Many consumers and health professionals are unaware of the health benefits of whole grains,” said Philip B. Mellen, MD, of Wake Forest University, lead author of a new review of seven major studies that found wholegrain consumption consistently associated with a reduced risk of heart disease and stroke.
In an American Journal of Clinical Nutrition editorial accompanying a second new study, also led by Dr. Mellen, linking whole grains with reduced risk of atherosclerosis, Harvard nutrition scientists Vasanti S. Malik and Frank B. Hu, MD, PhD, noted that before the Industrial Revolution, all grains were “whole.” That is, they included the germ, bran and endosperm of the unprocessed grain. “With the advent of industrialized roller milling at the end of the 19th century,” they wrote, “mass refining of grains occurred, which significantly changed the nutritional quality of milled grain.” The nutrient-rich germ and bran of grain are removed during processing—making grains faster and easier to cook, but much less nutritious.
Dr. Mellen pointed out, “Years ago, scientists hypothesized that the higher rates of chronic diseases we have in the West, including heart disease, are due in part to a diet full of processed foods.”
It’s not just that whole grains are an excellent source of fiber. Malik and Hu observed, “Emerging evidence suggests that the consumption of fiber per se may not be as beneficial as the consumption of fiber when it is consumed as a whole grain.” Rather, the benefits of whole grains may come from what they call whole grains’ “unique constellation of constituents”: fiber plus vitamins, minerals, lignans, phenolic compounds and phytochemicals—all refined away along with the germ and bran.
Dr. Mellen and colleagues’ review of major studies totaling more than 285,000 participants was published in Nutrition, Metabolism & Cardiovascular Diseases. It concluded that adults who ate 2.5 daily servings of whole grains had a 21% lower risk of cardiovascular events than those averaging 0.2 servings. Similar associations were noted for heart disease, stroke and fatal cardiovascular disease. No such benefit was found for refined-grain intake.
In the second, American Journal of Clinical Nutrition study, Dr. Mellen and fellow researchers evaluated 1,178 multiethnic participants in the Insulin Resistance Atherosclerosis Study (IRAS), average age 55, over five years. Those who consumed the most whole grains proved less likely to suffer from carotid artery atherosclerosis.
Other research news that should make you reach for the oatmeal, brown rice and whole wheat bread:
• German researchers, writing in Archives of Internal Medicine, report that getting more fiber from whole grains—but not from fruits or vegetables —may protect against type 2 diabetes. In a seven-year cohort study of 25,067 adults, the scientists concluded that subjects who ate the most cereal fiber (an average of 17 grams a day) had a 27% lower relative risk for type 2 diabetes than those who ate the least (7 grams daily). Similarly, in a metaanalysis also including eight prior studies, they found a reduced risk of diabetes associated with higher cereal-fiber intake.
“It is likely that cereal fiber is a marker for whole-grain foods,” according to study author Matthias B. Schulze, DrPH, of the German Institute of Human Nutrition. “Whole-grain foods are therefore important in diabetes prevention.” Previous studies have found whole-grain consumption beneficial people who already have diabetes.
• In a five-year prospective cohort study of 489,611 adults ages 50 to 71, National Cancer Institute researchers found that whole-grain consumption was associated with a modest reduced risk of colorectal cancer. Total dietary fiber, however, was not found to have a similar benefit—only fiber from grains.
Researchers investigated the association of whole-grain intake with death from noncardiovascular, noncancer inflammatory diseases among 41,836 postmenopausal women followed for 17 years in the Iowa Women’s Health Study. Women who ate whole grains were at lower risk of inflammation-related death.
“The reduction in inflammatory mortality associated with habitual whole-grain intake was larger than that previously reported for coronary heart disease and diabetes,” concluded lead author David R. Jacobs, Jr., PhD, of the University of Minnesota. He suggested that phytochemicals in grains inhibit the oxidative stress from inflammation, giving a protective effect.
Monday, September 21, 2009
Eat-Clean Non-Fried Chicken Nuggets
Here is a great recipe for the whole family, especially the kids!
Ingredients
3 boneless, skinless chicken breasts weighing about 6 oz.
1/4 cup oat bran
1/4 cup wheat germ
1 Tbsp coarsely ground flaxseed
1/4 cup coarsely ground almonds
1/2 tsp sea salt
1/2 tsp white pepper
Pinch garlic powder
1/2 cup water or low-sodium chicken broth
1 large egg white, lightly beaten
Instructions
1. Preheat oven to 400°F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden.
Nutritional Facts for 4 Nuggets
Calories: 100
Calories from Fat: 32
Fat: 3.5 g
Saturated Fat: 0.5 g
Trans Fat: 0 g
Protein: 12 g
Carbohydrates: 7 g
Dietary Fiber: 2 g
Sodium: 320 mg
Cholesterol: 0 mg
Ingredients
3 boneless, skinless chicken breasts weighing about 6 oz.
1/4 cup oat bran
1/4 cup wheat germ
1 Tbsp coarsely ground flaxseed
1/4 cup coarsely ground almonds
1/2 tsp sea salt
1/2 tsp white pepper
Pinch garlic powder
1/2 cup water or low-sodium chicken broth
1 large egg white, lightly beaten
Instructions
1. Preheat oven to 400°F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden.
Nutritional Facts for 4 Nuggets
Calories: 100
Calories from Fat: 32
Fat: 3.5 g
Saturated Fat: 0.5 g
Trans Fat: 0 g
Protein: 12 g
Carbohydrates: 7 g
Dietary Fiber: 2 g
Sodium: 320 mg
Cholesterol: 0 mg
Monday, September 14, 2009
Cardiovascular Training Protocols and Benefits
Cardiovascular training is important for overall health and fitness, weight loss, and sport specific training. Cardiovascular training trains the heart and lungs to become more efficient at supplying oxygen and nutrients to the muscles when the skeletal muscular system is at work, whether it be walking up a set of stairs or playing a game of football. Also, cardiovascular training helps you burn extra energy to lose weight.
Cardiovascular training Protocols:
To develop a base for training, start out exercising for 25min at 55%-70% of your maximum heart rate for 2wks.
*Reminder:
Maximum heart rate= 220-age;
Desired heart rate for X% of intensity= max hr x desired intensity %
Example: 50 year old adult
220 - 50 = 170 beats per minute is the calculated maximum heart rate
170 x 0.55 = 94 beats per minute (at 55% of maximum heart rate)
170 x 0. 70 = 119 beats per minute (at 70% of maximum heart rate)
After developing a base to improve cardiovascular endurance you need to keep you heart rate above 70% of your maximum heart and increase the duration or intensity 5-10% every 1-2wks. Keep heart rate between 70%- 90% of maximum heart rate and keep the duration above 25min. Do not increase more than 10% each week, so you can prevent injuries.
Other cardiovascular protocols after developing a base:
Interval Training:
It is intervals of high intensity bouts and lower intensity bouts. The high intensity bouts are 85-100% of your maximum heart rate and last for at least 60 seconds and the lower intensity bouts should last just as long and should be about the same intensity of moderately fast walking (~55%-65% of your maximum heart rate).
- Benefits of interval training:
o Allows you to burn more calories in a short period of time with lower intensity “rest” breaks (intervals)
o Improves aerobic capacity
o Most realistic exercise protocol for untrained individuals
o Great for athletes who play sports that have shorter plays, like, football, basketball, hockey, etc. If doing this for training purposes make sure you high intensity bouts are up around that 100%.
Fartlek Training:
It is a combination of distance training and interval training. The intensity and duration of intensity is based on how you feel instead of a watch and heart rate monitor. The best example of this is running with music. As the music speeds up and slows down your pace tends to change.
- Benefits of Fartlek training:
o Depending on whether you are going more speed or distance depends on the aerobic benefits, but they are a combination of both
o Great for athletes who play sports that have varying intensities through out performance or game
o Very flexible and easy to do on your own
o I find it to be more interesting and enticing to do than a set protocol
High-Intensity, Continuous Exercise:
It is cardiovascular exercise that is done for 25-50min at 80% - 90% of maximum heart rate.
- Benefits of high-intensity, continuous exercise
o The best method of improving aerobic capacity
o Burn the most amount of calories in a shorter period of time (downfall is that it is a very intense and there are not any rest intervals)
Continuous Exercise:
It is long slow distance training and consists of moving at 60% -80% of your maximum heart rate for long distances and periods of time (> 60min).
- Benefits of continuous exercise:
o Has been shown to be the best way to improve long term endurance and most beneficial to maintain pace towards the end of the race (or distance)
o Trains the body to more efficient for long distance running
All of these different types of cardiovascular protocols are dependent on what benefits you want to achieve. For someone wanting to be more fit and/or lose, mix it up a bit and try all the different protocols to see which one works best for you. By mixing it up you will improve all different aspects of your cardiovascular without getting bored. My personal favorite is Fartlek training because it gives me the freedom to do what I want without having to think about it all the time.
Let me know if you have any questions about these protocols.
-Alexandra Jasinowski
Cardiovascular training Protocols:
To develop a base for training, start out exercising for 25min at 55%-70% of your maximum heart rate for 2wks.
*Reminder:
Maximum heart rate= 220-age;
Desired heart rate for X% of intensity= max hr x desired intensity %
Example: 50 year old adult
220 - 50 = 170 beats per minute is the calculated maximum heart rate
170 x 0.55 = 94 beats per minute (at 55% of maximum heart rate)
170 x 0. 70 = 119 beats per minute (at 70% of maximum heart rate)
After developing a base to improve cardiovascular endurance you need to keep you heart rate above 70% of your maximum heart and increase the duration or intensity 5-10% every 1-2wks. Keep heart rate between 70%- 90% of maximum heart rate and keep the duration above 25min. Do not increase more than 10% each week, so you can prevent injuries.
Other cardiovascular protocols after developing a base:
Interval Training:
It is intervals of high intensity bouts and lower intensity bouts. The high intensity bouts are 85-100% of your maximum heart rate and last for at least 60 seconds and the lower intensity bouts should last just as long and should be about the same intensity of moderately fast walking (~55%-65% of your maximum heart rate).
- Benefits of interval training:
o Allows you to burn more calories in a short period of time with lower intensity “rest” breaks (intervals)
o Improves aerobic capacity
o Most realistic exercise protocol for untrained individuals
o Great for athletes who play sports that have shorter plays, like, football, basketball, hockey, etc. If doing this for training purposes make sure you high intensity bouts are up around that 100%.
Fartlek Training:
It is a combination of distance training and interval training. The intensity and duration of intensity is based on how you feel instead of a watch and heart rate monitor. The best example of this is running with music. As the music speeds up and slows down your pace tends to change.
- Benefits of Fartlek training:
o Depending on whether you are going more speed or distance depends on the aerobic benefits, but they are a combination of both
o Great for athletes who play sports that have varying intensities through out performance or game
o Very flexible and easy to do on your own
o I find it to be more interesting and enticing to do than a set protocol
High-Intensity, Continuous Exercise:
It is cardiovascular exercise that is done for 25-50min at 80% - 90% of maximum heart rate.
- Benefits of high-intensity, continuous exercise
o The best method of improving aerobic capacity
o Burn the most amount of calories in a shorter period of time (downfall is that it is a very intense and there are not any rest intervals)
Continuous Exercise:
It is long slow distance training and consists of moving at 60% -80% of your maximum heart rate for long distances and periods of time (> 60min).
- Benefits of continuous exercise:
o Has been shown to be the best way to improve long term endurance and most beneficial to maintain pace towards the end of the race (or distance)
o Trains the body to more efficient for long distance running
All of these different types of cardiovascular protocols are dependent on what benefits you want to achieve. For someone wanting to be more fit and/or lose, mix it up a bit and try all the different protocols to see which one works best for you. By mixing it up you will improve all different aspects of your cardiovascular without getting bored. My personal favorite is Fartlek training because it gives me the freedom to do what I want without having to think about it all the time.
Let me know if you have any questions about these protocols.
-Alexandra Jasinowski
Thursday, September 10, 2009
More on Cravings vs. Hunger
I hear from many folks that when they are trying to lose weight the often feel hungry. The fact is that many times you are not feeling hungry but only getting a craving. I wanted to tell you a great way to differential between hunger and cravings. If you think you are feeling hungry and want to chomp down on some cookies or chocolate this may in fact be just a craving for something sweet. Instead think about eating a piece of steak. If this steak does not feel as appealing and you would rather just not go for it than you are truly just having a craving for something sweat and are not really hungry. If it was true hunger that you were feeling than the steak would have appealed to you as much as the chocolate bar.
Remember, cravings are transient and only last about 20 minutes. If you can get past the 20 minutes you’ve got it made. Find something to do to distract yourself, make a phone call, take a walk or chew some gum.
Stuart
Remember, cravings are transient and only last about 20 minutes. If you can get past the 20 minutes you’ve got it made. Find something to do to distract yourself, make a phone call, take a walk or chew some gum.
Stuart
Friday, September 4, 2009
Oh no, here comes another LONG WEEKEND
Well, we all know what this means; food and more food. And I am not talking about health food. Barbeques on top of fair food, you name it. Here is where thinking ahead can really make a big difference. First, take a deep breath and realize you can get through this without to much damage. Here more than ever “progress not perfection” will be your best strategy. You should not be too concerned with being perfect and making the best choices, just focus on making better choices.
If you are going to a bbq, try and search out some healthier options. Fruits and veggies are always good choices. If you can avoid the mayonnaise based foods, such as macaroni and potato salad, do so. Watching out for serving size can be your best friend. Take small servings; eat one hamburger or hotdog instead of two. Eat the garden salad whenever you can. Also, make sure you do not go to the bbq hungry. This will only lead you down a path of overdoing it. Eat a little something at home so you will not get there hungry.
Now, here comes the fair. OMG, this is where you really need to test your willpower. Basically, there are no good choices. The only strategy is to choose the better of the worst choices. So, for instance, if you had your heart set on fried dough, this can be one of the worst things for you, instead have a small crème or a cotton candy. Now, understand this, I am not saying the crème or the cotton candy are good choices but as far as calories are concerned they are a far better choice than the fried dough. Just to remind you, sugar and carbs are 4 calories per gram and fat is 9 calories per gram. The foods such as fried foods will rack up far more calories faster than the sugary ones.
Try to budget your calories. If you know you will be having a “blow out” meal or day cut back some calories the days before or after. This will go a long way to keeping your weekly calorie totals down to a manageable amount.
One final note, if you do have a bad day, this is no excuse to continue the trend for the next day, next week, etc. Each day is a new opportunity, so if Saturday was a high calorie day make Sunday better.
Most import thing is to have fun,
Stuart
If you are going to a bbq, try and search out some healthier options. Fruits and veggies are always good choices. If you can avoid the mayonnaise based foods, such as macaroni and potato salad, do so. Watching out for serving size can be your best friend. Take small servings; eat one hamburger or hotdog instead of two. Eat the garden salad whenever you can. Also, make sure you do not go to the bbq hungry. This will only lead you down a path of overdoing it. Eat a little something at home so you will not get there hungry.
Now, here comes the fair. OMG, this is where you really need to test your willpower. Basically, there are no good choices. The only strategy is to choose the better of the worst choices. So, for instance, if you had your heart set on fried dough, this can be one of the worst things for you, instead have a small crème or a cotton candy. Now, understand this, I am not saying the crème or the cotton candy are good choices but as far as calories are concerned they are a far better choice than the fried dough. Just to remind you, sugar and carbs are 4 calories per gram and fat is 9 calories per gram. The foods such as fried foods will rack up far more calories faster than the sugary ones.
Try to budget your calories. If you know you will be having a “blow out” meal or day cut back some calories the days before or after. This will go a long way to keeping your weekly calorie totals down to a manageable amount.
One final note, if you do have a bad day, this is no excuse to continue the trend for the next day, next week, etc. Each day is a new opportunity, so if Saturday was a high calorie day make Sunday better.
Most import thing is to have fun,
Stuart
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